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Corvallis Fitness Adventures Free Boot Camp Workouts

shandra — Tue, 31 Aug 2010 14:47:40 +0000

Great workout this morning on those stairs!!! Are you keeping your tallies someplace at home for stairs, push ups and Burpees?? Remember when you first started?? Remember how hard it was/is to do sets of stairs then drop down and do push ups!! Oh man, some of the best high intensity cardio and strength training intervals ever to boost your metabolism and keep it firing all day long!!!

Just a remember that next Monday August 30th there is NO BOOT CAMP… Now, if any of you decide to do stairs that morning then you are truly dedicated to your body, mind and spirit because the exercise is so good for us.

***Half marathon runners, take Monday off. You can do an easy walk but give your body the 2 days to rest. I encourage you to walk at least 3 miles or so and then stretch afterwards, this is not the week to ease off your stretching or your hydrating and GOOD nutrition before the big race.

I am back in town on Monday afternoon and will have email available to me.

NEXT WEEK ALL BOOT CAMP WORKOUTS ARE FEE — Bring a friend with you and make sure they come with a signed waiver in hand, a water bottle a mat or towel.

Workouts for next week are going to be;

Tuesday night – 5:30pm Reser Stadium stairs and total body strength

Wednesday morning – 5:30am OSU parking garage stairs, meet me on the top floor

Friday morning – 5:30pm Downtown by the waterfront on 1st street. Meet in front of the fountain area.

**Remember to arrive early to set up and start warm ups. Tell me if you have any new aches and pains or how your existing pain is and lastly, work your hardest, challenge yourself, have fun and take the time to take care of yourself!!! You are important, your mind, your spirit, your body will follow:)

Have a great weekned a great run or hike or sleep in.

Corvallis Fitness Adventures Boot Camp Running Group

shandra — Thu, 15 Jul 2010 18:11:07 +0000

Wow! What a beautiful run we had this morning in and around Chip Ross Park on Dan’s Trail. Just a gorgeous morning to get up and hit the trails with great people and canine companions. We walked and warmed up as we headed up 29th street and then hit the trail and got in a nice four miles this morning before 6:20 am. Our running group typically meets on Tuesday and Thursday mornings and you do not need to be a competitive runner to come on out and join us for a friendly run. Some of us are training for races in the near future and many are just wanting to get in a little mileage with great company. If you would like to join us for a run just send Shandra an email or simply give her a call at (541) 207-8526. This picture below shows why we have no problems getting up early to hit the hills…………………

Corvallis Fitness Boot Camp July

shandra — Fri, 09 Jul 2010 15:38:11 +0000

We are almost ready to start our next Boot Camp session! We have been on a week break between boot camps but have still managed to add in some great free workout sessions! This morning about ten of us headed up to the bench at the top of Chip Ross Park. What a gorgeous morning to hit the trail! There were deer running around and the sunrise was spectacular. We did a timed run/walk to the bench and boy did everyone do great! Once at the top we did some interval work, push ups, and dips and then had a nice leisurely walk back to Chempanafa Park. Thanks all of you who joined us this morning! Our next Outdoor Fitness Boot Camp starts on Monday, July 12th and there is still time to register. You can go to the registration page to download documents, print them out, fill in the info, and then bring them with you on Monday morning. Once you have completed the registration form just send Shandra an email and then check out the Meeting Locations Page and away we go! Looking forward to seeing all of you on Monday!

Corvallis Fitness Free Workouts during Boot Camp Break

shandra — Tue, 06 Jul 2010 14:40:57 +0000

Summer is finally here! Get outside and enjoy your workouts!

**Outdoor Boot Camp is on a break from today until Friday July 9th.**

1. New Session to start soon. New classes will start up on Monday July 12th, there is still time to sign up, don’t wait to start, your body, mind, and overall health depends on it!**

2. FREE workouts this week. Our regular schedule 4 week session is on a break but I am already feeling like a workout….. anyone?? This Wednesday July 7th at 5:30am we are going to do a Reser Stadium stair workout!!! Meet at the big football out in front of Reser or the side team gate, bring your water and a Yoga mat, all are welcome to join in on this 60 minutes high intensity cardiovascular and body weight exercise FREE class.

Friday July 9th at 5:30am, Chip Ross Bench timed hill climb and workout, if you want to see how fast you can climb to the top of Chip Ross mountain where the bench is meet me at 5:30am SHARP at Chepenafa Springs park for a timed hill climb and a few hill hill repeats at the top! Maybe an upper body workout! Bring your water, you are going to need it.

**Bring a friend to try out one of the workouts, they must bring a signed copy of the liability waiver.

3. Fitness assessment -Saturday July 10th at 8:00am meet at the Corvallis High School track for a timed mile on the track and fitness assessment. We will be doing push ups, dips, planks and curl ups to fatigue to test your strength and endurance. NO amount is too small, you have to start somewhere and this will give you a starting point! Bring your Yoga mat and some water.

4. New 9:00am sessions to start in July, perfect time if you like to sleep in and have that extra cup of coffee!!! Sessions start on Tuesday July 13th, times are Tuesday 9:00am – 10:00am, Thursday 9:00am – 10:00am or Friday 9:15am – 10:15am. These can be combined with any of the other sessions at 5:30am or 5:30pm. (You may not do 2 workouts in the same day, you animals!!!)

5. Nutrition – YOU ARE WHAT YOU EAT! Think about this as nutrition is 80% of the work here. If your goals are to lose wait make sure you are eating clean, unprocessed foods 80% of the time. Think of it like this, eat well Monday – Friday, pack your lunches, eat your mid-morning and afternoon snacks, drink tons of water during the day (this does help you lose weight!!) limit your soda intake, make small changes like dressings on the side, yogurt instead of sour cream, low fat or non fat dairy instead of whole dairy.

MAKE SURE YOU EAT BREAKFAST WITHIN AN HOUR AFTER WAKING UP!!! THIS TRULY IS THE MOST IMPORTANT MEAL OF THE DAY. A simple breakfast as toast, low fat milk and fruit or whole grain Kashi Go-Lean cereal with our fresh Willamette valley berries or even a smoothie with yogurt, fruit, flax seed meal, simple to make and you can eat on the go!!!

ENJOY THE SUNSHINE, GET UP, GET MOVING, GIVE YOURSELF THAT GIFT OF EXERCISE EVEN A WALK COUNTS!

IF YOU ARE TIRED MAKE YOURSELF AT LEAST ATTEMPT 10 MINUTES AND I BET YOU WILL BE AMAZED TO SEE THAT AFTER 10 MINUTES YOU WILL WARM UP AND GO!!

Corvallis Fitness July Outdoor Boot Camp

shandra — Tue, 29 Jun 2010 14:47:33 +0000

We are in the last week of our June Outdoor Fitness Boot Camp and lots of people are already signing up for the July Session. Now is a great time to reserve your spot and join in on all the fun! Our dynamic workouts take place in the local parks, hills, on trails, in stadiums, and anywhere else in and around Corvallis, Oregon that we can create fantastic total body workouts! We utilize Tabata interval training, stair climbing, partner drills, Slosh Pipes, Battling Ropes, Agility Ladders, Resistance Bands, Dumbbells, and Body Weight for incredible cardio vascular and strength training! For more information simply send Shandra Milstein an email or give her a call at (541) 207-8526!